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February is officially designated as Heart Health Month. According to The Heart Foundation, heart disease is the leading cause of death for both men and women in the United States. The good news is that it is also one of the most preventable.

Dr. Christopher Pitsch, Medical Director at Liberty Lutheran’s Paul’s Run community, offers five questions he wishes his patients would ask.

Q: What is heart disease?
A: Though “heart disease” may be used to describe a few different conditions, it is most commonly used in reference to coronary heart disease, also known as coronary artery disease (CAD). In CAD the coronary arteries become narrowed or clogged and cannot supply enough blood to the heart.

Q: What causes heart disease?
A: Heart disease starts with atherosclerosis. Atherosclerosis is a process in which fatty substances build up inside the walls of the arteries. Blood components can also begin sticking to the wall, causing a “plaque” buildup and narrowing/hardening of the vessels.

Q: What does high blood pressure have to do with heart disease?
A: Several years of high blood pressure can damage artery walls, causing them to become stiff and narrow. Though controlling our blood pressure is always important, there is more flexibility as we get older. Too aggressively lowering our blood pressure can cause problems as well.

Q: Is it OK to exercise?
A: Yes, regular exercise improves blood flow to the heart and makes the other muscles in the body more efficient, increasing their functional capacity as well as any medicine. As little as 10 minutes of an exercise you enjoy can go a long way.

Q: How can I lower my cholesterol?
A: Though sometimes medicine is required, healthy lifestyle changes can also make a big impact. Eating more fruits, lean meat, vegetables, and fish can go a long way, while eating less organ meats, egg yolks and fats.

Dr. Pitsch recommends that everyone should have an open and honest conversation with their doctor about heart disease and the prevention of heart disease.

Holiday weight gain may seem inevitable, however there are ways you can win the battle of the bulge this season. There’s no need to pack on extra pound says Jamie Hernandez, M.A, M.A, certified health coach & hypnotherapist at The Becoming Center.

Here are Jamie’s Five Tips for Eating Healthy During the Holidays.

1 – Hydrate – Drink lots of water. Drinking water before meals can fill the stomach so you don’t eat as much. Staying hydrated also helps you to feel healthy and energetic!

2 – Move – Plan time for exercise. Stick to your current exercise routine, or if you don’t have one, now is the time to start. Even if it means taking a walk with family after a meal, or going to the gym with your spouse. Get moving!

3 – Slow Down – Eat slowly, chew thoroughly. Chewing your food not only helps to slow down your eating, but it also releases digestive enzymes that allow you to digest your food better and absorb more of the nutrition. By eating slower, you can pay attention to how you are feeling and will be able to stop when you are actually full. A good rule of thumb is to put down you fork for 30-60 seconds in between each bite. This also allows you to engage in conversation with your loved ones.

4 – Portions – Use a smaller plate, and fill it up with salad and vegetables first. If cakes, pies and cookies are your downfall, offer to share a slice with someone when deserts are served.

5 – Sleep – Get appropriate sleep. The holidays can be a busy time and you may get less sleep or less productive sleep if you are feeling stressed. When you are tired, you tend to go for fatty, calorie-laden comfort foods. Sticking to a good sleep schedule, and doing something to calm your mind before you go to sleep, like meditation, will help you to make healthier food choices the next day.

Angela Danno has been an active resident at Paul’s Run since she moved in to Liberty’sNortheast Philadelphia retirement community 21 months ago. She exercises daily and knows first-hand the importance of physical fitness when it comes to aging. “I have little aches and pains…some pinched nerves,” she explained. That’s why she participated in Senior Fitness Day at Paul’s Run for the second year in a row.

“It’s been like a club to me now,” Fran says. “I have made nice friends here.”

Where did the last 20 years go? That’s the biggest question Fran Conley pondered when we asked her to talk about being one of the first members of The Becoming Center in 1994.

“I was here when the doors opened,” she recalls.

Two decades ago, Fran’s very–health conscious daughter was driving by Artman, Liberty’s senior community in Ambler, she saw the signs for the newly created Becoming Center and urged her mother to join. Fran lived only two blocks away and still does.

Picture this: more than 200 senior citizens WALKING from Honolulu to Philadelphia! Okay… maybe that’s not humanly possible, but that was idea behind the Amazing Race at three of Liberty Lutheran’s senior communities.

Residents at Paul’s Run, Artman and the Village at Penn State kicked off the Amazing Race walking challenge in August, featuring four weeks of activities to inspire residents to get moving. Each week featured a different virtual destination. Residents “walked” from Honolulu to Dallas, then to New Orleans, and back to Philadelphia.

The Becoming Centeris celebrating a very special milestone this fall – 20 years of service! They’re capping off the momentous occasion with a big event.

Since 1994, the Becoming Center has offered personalized, comprehensive, preventive and restorative holistic wellness for active adults seeking to improve their fitness and overall wellbeing. The Becoming Center is a service of Liberty Lutheran, located on the campus of Artman in Ambler, Montgomery County. The Becoming Center’s staff has been instrumental in helping members achieve their health and wellness goals, as well as inspiring individuals to strengthen their body, mind and spirit.

We’ve all heard the phrase, “Use it or lose it.” For older adults at Liberty Lutheran’s senior communities, there’s good news about staying strong at any age. Liberty Lifestyles is an innovative wellness program, designed to keep residents in Independent Living, Personal Care and Nursing as active and independent as possible.

When you walk into the West Philadelphia Senior Community Center, one of the first things you may notice about Patrice Rhodes is her quiet confidence and warm smile. To the droves of people who come in and out of the center each day, the 51-year old administrative assistant is known for her kindness and willingness to help. She’s too modest to talk much about herself. That’s why heads are turning when people learn this mild-mannered admin is tearing up the pavement at night and on weekends with her cycling group. We’re talking passion, drive, determination, sweat and major mileage.

Anyone who frequents the Becoming Center on Tuesday and Thursday afternoons may recognize Mary Anne Regan as the woman wearing her signature black Tai Chi uniform. Tuesdays and Thursdays are the days on which Tai Chi Level Three classes are offered. She’s been working her way up in Tai Chi training at the Becoming Center for the last seven years. Continue reading →

“I have had trouble walking and I don’t know why, but I thought if I get some exercise maybe it could be improved,” Charles Moyer says.

When it comes to determination, Charles Moyer is demonstrating he’s got what it takes. The 86 year old Lansdale man is one of the newest members of The Becoming Center, Liberty’s health and wellness center for older adults on the campus of Artman in Ambler. He is taking on a fitness routine for the first time in his life. Continue reading →